“Opportunity does not waste time with those who are unprepared.”
― Idowu Koyenikan,
Being prepared for whatever you are going to do is the most important thing you should do first. One should be ready with a never-ending plan if he knows he will be going into a battle. It has already been proven by experienced people that preparedness is what makes them excel in what they do.
Like having a competition, one should also be prepared. An example of a competition is a CrossFit competition. So if you are preparing for your next CrossFit battle then you better be reading this.
Eat a Nutritious Breakfast
“Take time enough for your meals, and eat them in company whenever you can. There is no need for hurry in life—least of all when we are eating.” ~Edward Everett Hale, “How to Get the Best of It,” c.1892
Sure thing that there is absolutely nothing to hurry in life, but not when you are a day before your competition. If your competition is longer or contains multiple events, you will be utilizing smaller meals and snacks in your fueling plan. Therefore, you want to take advantage of the time period where you can ingest and digest a larger amount of food.
Eat a breakfast that you are used to having and doing not experiment with new recipes the day-off your competition. Not a breakfast eater? Try having a larger dinner the night prior, and a smaller snack in the morning.
You can try these:
- Yogurt with berries
- Granola Bars
- Peanut Butter and Jelly on toast
Stay away from carb-load
“To avoid sickness eat less; to prolong life worry less.” ~Chu Hui Weng
There is no need to carb-load the day before your competition. Loading yourself with carbs the day before your CrossFit competition will only flood your bloodstream with sugar, which causes your insulin to spike and means your body has to store that excess somewhere. If you’ve done some light training or taken the day off, you should be pretty well topped up energy-wise.
Since you’re smart and you regularly refuel after workouts, your muscle will already be topped up with glycogen. Think of your muscle glycogen storage capacity like a gas tank. If you try to put more gas in your tank, the tank itself doesn’t get bigger to accommodate; the gas overflows.
Eat normal meals the day before your CrossFit competition.
Drink enough water
“I believe that water is the only drink for a wise man.”
Water is life. It is the only liquid a human need. And yes, this one seems to be too obvious, but it is still amazing that many athletes overlook hydration in their CrossFit competition day plans. Even slight dehydration can significantly ding your performance and impact things like decision-making and mental clarity. Of course, hydration doesn’t just start the morning of your competition, so you’ll want to be mindful of what you drink in the days leading up to your event.
So if you are wise enough to think about proper hydration then you are a step-ahead to your goal. Bring with you a tumbler full of water and maybe an extra container just in case you need more.
Pack your own snacks
“By failing to prepare, you are preparing to fail.”
― Benjamin Franklin
Bringing your coach, friends, lovers or even family during the competition would make you feel secured all throughout the entire game. But for your own sake, pack your own snacks. Do not be too dependent on what people may offer you before, during or even after the game. It is also suggested that you do this a night before the competition. Because you do not want to have a morning rush or whatever it may be that might lead you to a bad mood. You do not want that to happen, do you?
Here are some good snacks to pack:
- overnight oats (mix ½ cup oatmeal with 1 banana, 1/3 cup non-fat Greek yogurt, cinnamon, and a sprinkle of walnuts, or a small dollop of nut butter)
- whole food bars (Lara Bar, Rx Bar, Rise Bar, GoMacro Bar, etc)
- whole fruit or fruit squeezes (yea, I’m talking about that Mango Banana squeezable baby food)
- Dried fruit (mango, raisins, dates, cranberries, etc)
- Sliced chicken breast or deli-meat
- Nut butter to add to fruit or bread
- Granola or trail mix (if longer break)
- Make-ahead smoothie (frozen fruit, milk of choice, splash of OJ…if eating solid foods is hard for you, you can add some protein powder)